On the running portions, I shoot for the "talk test." What this basically means is I can say a short sentence to someone as I'm running. If you can't do it, you're running too fast, if you can say more than a short sentence, you're not running fast enough. There's no set pace for anyone because everyone has an individual pace that is right for them. When using this method, I've been very successful at running the right pace for myself without burning out at the end of my runs.

One of the things that helped me figure out my pace was to use a treadmill with a heart rate monitor. Basically I did the math and figured my target heart rate was in the 135-145 range. Immediatly after a run interval I would put my hands on the heart rate things (a highly technical term) and see where I was at. Most of the time my heartrate was too high, so I'd lower the speed, until I found the right speed. It took a couple of trips to the gym to figure it out, but once I did I was able to complete all of the intervals of every workout with no repeats. That being said, my ego had to deal with the fact that my run pace was about 4.4 and my walk was 3.8 ( a pathetic difference), but it worked and I'm now running at 5.2 and walking at 3.8. We all start somewhere.

Good luck

Stephanie

Started C25K 3/29/11 for the third time - Graduated 7/1/11 - some of us take longer

Thank you Stephanie, that's really methodical approach. Being a bit more on the lazy side, I prefer Patrick's approach O:) but I'm now thinking to acquire heart rate monitor and find the right speed for me. I'm on the second week yet, there's time.